Happy Birthday Brandon! We hope its the best one yet.
Freedom WOD Classes
Warm Up: 10mins
Med Ball Warm Up
Mobility:
90 sec per side
Partner Calf Smash
Strength:
8 mins
Strict Press to Jerk
3×5 at 65, 70 & 72% of Strict press 1RM This should not be for a max load.
https://www.catalystathletics.com/exercise/407/Press-To-Jerk/
8 mins
3×3 at 80, 85 & 92%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep
Metcon:
Happy 34th BDay Brandon Nazzise!
3 Rounds
34 Russian KB Swings 53/35
34 Box Jumps
34 Sit Ups
34 DB Snatches 35/25
34 KB Goblet Squats 53/35
34 Floor Press 75/55
Extra Credit:
3×10 DB Curls
3×10 DB Tricep Kick Back
Elite Competition Class
Barbell Cycling
On the 0:00…
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees
On the 4:00…
12-9-6:
Front Squats (135/95)
Burpee Box Jumps (24/20)
On the 8:00…
9-6-3:
Front Squats (185/135)
Burpee Box Jump Overs (24/20)
Odd-Object Conditioning
Buy In: 50 Calorie Air Runner
Directly Into…
3 Rounds:
7 Parallette Handstand Push-ups
50′ Front Rack Kettlebell Walking Lunge (70’s/53’s)
10 Sandbag Cleans (150/100)
Directly Into…
Cash Out: 50 Calorie Air Runner
Body Armor
3×10 Incline Tempo Dumbbell Bench Press
5×3 Weighted Pull-ups
3×12 Chest Supported Dumbbell Rows
3×16 Face Down Dumbbell Reverse Flys
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch
*Sets 1-4 = 2 reps @ 65-70%
*Sets 5-6 = 1 rep @ 70-75%
B.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean x 1 rep
*Sets 1-3 @ 65-70%
*Sets 4-6 @ 70-75%
C.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 5 reps @ 80% of your 5-RM Overhead Squat
*Note: If you do not know your 5-RM Overhead Squat, establish that today instead of doing these sets.
D.
Every 2:30, for 7:30 (3 sets):
Bulgarian Split Squats x 8 reps each leg
Aim for 2 heavy working sets.
E.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 6-8 reps
Performance Power Train
Wednesday, NOV 21st, 2018
Active Rest Day
400m Sled Drag
-then
100 Situps
-then…STRETCH!
-OR-
Humpday Pumpday
OTM, 21 Mins, alternating:
-3 Power Clean @BW + Max time overhead hold, up to the minute
-Max Reps Pullups in 45 seconds
-100ft Farmer Carry AHAP
**7 rounds of each**
**In the same minute, after finishing power cleans, get the bar overhead anyway and hold overhead as long as possible, up to the minute**
**Power cleans should take no longer than 30 seconds**
**As many pullups (strict) as possible in 45 seconds. Multiple sets in the same minute is allowed**
**Farmer carry as heavy as possible**
